Saturday May 2nd

General Warm Up:
2 Rounds of
10 Jumping Jacks
10 Mountain Climbers
5 Squats with 3 second hold at bottom, count it out loud
5 V-Ups

Stretching/ Mobilty:
Down Dog with calf stretch –  5 each side
Spidermans –  :30 second hold each side
 Over the hurdles x 10
 Knee Hugs x 10

Part 1:

EMOM 5 of 25 DU/40 SU then Max Air Squats

Part 2:

2 Rounds of 90 DU (180 SU), 600m run, 25 V-Ups

Scale:

Run => 750m Row => 1800m Bike, V-Ups => Single Leg V-Ups

Notes:

Part 1 is 5 minutes of constant work. Keep steady, this is NOT A WOD, you want to move well. Part 2 should be about 5-7 minutes per round, scale run to keep you in that range.

Coodown:
Foam roll quads, glutes and hamstrings